<?php //
//$xiu1 = mt_rand(0, 6);
//$xiu2 = ($xiu1+3)%7;
//
//$count = 0;
//for($i = 0;$i<7;$i++){
//    $sport[EvaluateSports::YOUYANG][$i] = 0;
//    $sport[EvaluateSports::LILIANG][$i] = 0;
//    $sport[EvaluateSports::ROUREN][$i] = 0;
//    if($i==$xiu1||$i==$xiu2){
//        continue;
//    }
//    $sport[$count+1][$i] = 1;
//    $count++;
//    $count = $count%3;
//}
?>
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<title>怎么动</title>
<style type="text/css">
body{margin:0px;background:#eee;font-size:14px; color:#3a3a3a;}
a{-webkit-tap-highlight-color: rgba(0, 0, 0, 0);color: #000; text-decoration:none;}
.tit{height:35px; line-height:35px; text-align:center; font-size:16px;min-width:315px;}
.cont{padding:0px 10px 10px 10px; background:#FFF; min-width:295px; line-height:20px;}
.title01{height:40px; line-height:40px; padding:10px 0px 0px 19px; background:url(images/app/tj_24.png) no-repeat left 19px;background-size:18px;}
.title02{height:40px; line-height:40px; padding:10px 0px 0px 19px; background:url(images/app/tj_24.png) no-repeat left -19px;background-size:18px;position:relative;border-bottom:1px #eee solid;}
.title03{height:40px; line-height:40px; padding:10px 0px 0px 19px; background:url(images/app/tj_24.png) no-repeat left -59px;background-size:18px;}
.title04{height:40px; line-height:40px; padding:10px 0px 0px 19px; background:url(images/app/tj_24.png) no-repeat left -95px;background-size:18px;}
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.table,.table td{border-collapse:collapse;border:solid 1px #e3e4e8;font-size:14px;line-height:20px;margin:0px auto;}
.table td{ padding:4px;}
.table td p{padding:0px;width:20px; margin:auto; height:20px; }
.table td .p3{background:url(images/app/tj_14.png) center 1px no-repeat;background-size:20px; }
.table td .p1{background:url(images/app/tj_14.png) center -19px no-repeat;background-size:20px;}
.table td .p2{background:url(images/app/tj_14.png) center -45px no-repeat;background-size:20px;}
.table{width:100%;}
.tt02{border:1px #eee solid; border-top:0px; height:148px;}
.tt02 .l{float:left; width:140px; padding:5px 0px 0px 10px; line-height:25px;}
.tt02 .l img{ padding-top:8px; width:105px; height:70px;}
.tt02 .l b{ display:block;  }
.tt02 .l .b1{color:#6be190;}
.tt02 .l .b2{color:#00cdec;}
.tt02 .l .b3{color:#ffc0c8;}
.tt02 .r{float:left; width:120px; padding:10px 0px 0px 0px;line-height:20px;}
.tt02 .r b{display:block;font-weight:normal; display:block;padding:0px 0px 5px 0px;}
.tt02 .r span{ display:inline-block;width:11px; height:11px; background:url(images/app/tj_15.png) no-repeat;background-size:11px; margin:0px auto auto 5px; overflow:hidden;}
.p{position:relative; padding:0px 0px 0px 22px; margin:0px; line-height:24px;}
.p span{ position:absolute;left:0px;top:5px; display:block; width:16px; height:14px; padding-top:2px;text-align:center; line-height:14px;-moz-border-radius:10px;-webkit-border-radius:10px;border-radius:10px; background:#ccebfb; color:#FFF;}

.tt03{ min-width:297px;height:290px;border:1px #38dfdc solid;background:#FFF;-moz-border-radius:10px;-webkit-border-radius:10px;border-radius:10px; margin:10px auto}
.tt03 .div{ height:85px; padding:5px 0px 0px 5px; clear:both; font-size:12px;}
.tt03 .div .sp1{ float:left; width:20px; line-height:16px; font-weight:bold; padding:10px 0px 5px 10px;}
.tt03 .div .sp2{ float:left; height:85px; width:125px; line-height:20px; padding-left:30px; background:url(images/app/tj_12.png) no-repeat 3px 30px;background-size:16px;}
.tt03 .div .sp3{float:left; height:85px; width:70px; line-height:20px; padding-left:30px; background:url(images/app/tj_12.png) no-repeat 3px 30px;background-size:16px;}
.into{line-height:18px;}
.into img{ margin:10px auto; display:block;}
.into span{ display:block; width:16px; height:14px; padding-top:2px;text-align:center; line-height:14px;-moz-border-radius:10px;-webkit-border-radius:10px;border-radius:10px; background:#d6e76d; color:#FFF; margin:0px auto; }
.into .bg{ background:url(images/app/tj_25.png) repeat-y center;}
</style>
    <script language="javascript" src="http://code.jquery.com/jquery-1.7.2.min.js"></script>
    <script language="javascript">

        $(function(){
            $("label").click(function() {
                $(".table").css("display","none");
                if($("#checkbox01").attr("checked")=="checked"){
                    if($("#checkbox02").attr("checked")=="checked"){
                        $("#table04").css("display","inline-table");
                    }else{
                        $("#table02").css("display","inline-table");
                    }
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                        $("#table03").css("display","inline-table");
                    }else{
                        $("#table01").css("display","inline-table");
                    }
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            });
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    </script>
</head>

<body>
<div class="select">我现在的情况：
    <label><input name="1" type="checkbox" value="" style="position:relative;top:2px;" id="checkbox01">&nbsp;缺乏锻炼</label>&nbsp;&nbsp;&nbsp;&nbsp;
    <label><input name="1" type="checkbox" value="" style="position:relative;top:2px;" id="checkbox02">&nbsp;体重超标</label>
</div>
<div class="cont">
<div class="title01">一周锻炼安排表</div>

  <table class="table" id="table01" style="display:inline-table;">
      <tr>
          <td height="20" align="center" bgcolor="#f6f6f6">&nbsp;</td>
          <td align="center" bgcolor="#f6f6f6">一</td>
          <td align="center" bgcolor="#f6f6f6">二</td>
          <td align="center" bgcolor="#f6f6f6">三</td>
          <td align="center" bgcolor="#f6f6f6">四</td>
          <td align="center" bgcolor="#f6f6f6">五</td>
          <td align="center" bgcolor="#f6f6f6">六</td>
          <td align="center" bgcolor="#f6f6f6">日</td>
      </tr>
      <tr>
          <td height="20" align="center">柔韧练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">有氧练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">力量练习</td>
          <td valign="middle"><p class="p3"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
      </tr>
  </table>
  <table class="table" id="table02">
      <tr>
          <td height="20" align="center" bgcolor="#f6f6f6">&nbsp;</td>
          <td align="center" bgcolor="#f6f6f6">一</td>
          <td align="center" bgcolor="#f6f6f6">二</td>
          <td align="center" bgcolor="#f6f6f6">三</td>
          <td align="center" bgcolor="#f6f6f6">四</td>
          <td align="center" bgcolor="#f6f6f6">五</td>
          <td align="center" bgcolor="#f6f6f6">六</td>
          <td align="center" bgcolor="#f6f6f6">日</td>
      </tr>
      <tr>
          <td height="20" align="center">柔韧练习</td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">有氧练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">力量练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
      </tr>
  </table>
  <table class="table" id="table03">
      <tr>
          <td height="20" align="center" bgcolor="#f6f6f6">&nbsp;</td>
          <td align="center" bgcolor="#f6f6f6">一</td>
          <td align="center" bgcolor="#f6f6f6">二</td>
          <td align="center" bgcolor="#f6f6f6">三</td>
          <td align="center" bgcolor="#f6f6f6">四</td>
          <td align="center" bgcolor="#f6f6f6">五</td>
          <td align="center" bgcolor="#f6f6f6">六</td>
          <td align="center" bgcolor="#f6f6f6">日</td>
      </tr>
      <tr>
          <td height="20" align="center">柔韧练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">有氧练习</td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p class="p2"></p></td>
      </tr>
      <tr>
          <td height="20" align="center">力量练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
      </tr>
  </table>
  <table class="table" id="table04">
      <tr>
          <td height="20" align="center" bgcolor="#f6f6f6">&nbsp;</td>
          <td align="center" bgcolor="#f6f6f6">一</td>
          <td align="center" bgcolor="#f6f6f6">二</td>
          <td align="center" bgcolor="#f6f6f6">三</td>
          <td align="center" bgcolor="#f6f6f6">四</td>
          <td align="center" bgcolor="#f6f6f6">五</td>
          <td align="center" bgcolor="#f6f6f6">六</td>
          <td align="center" bgcolor="#f6f6f6">日</td>
      </tr>
      <tr>
          <td height="20" align="center">柔韧练习</td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p class="p1"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">有氧练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p2"></p></td>
          <td valign="middle"><p></p></td>
      </tr>
      <tr>
          <td height="20" align="center">力量练习</td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p></p></td>
          <td valign="middle"><p class="p3"></p></td>
      </tr>
  </table>



    <div class="title02">推荐运动<a href="<?=$this->createUrl("howtoplaylistall",array("sport"=>isset($_GET["sport"])?$_GET["sport"]:""))?>" class="r">更多&gt;</a></div>
    <?php
    foreach($recitems as $key=>$it)
    {
    ?>
    <div class="tt02">
   	  	<div class="l">	
        	<b class="b<?=$it["type"]?>"><?=$it['typename']?></b> <?=$it['title']?><br>
                <a href="<?=$this->createUrl("play",array("sportid"=>$it["id"]))?>"><img src="<?=$it["image_url"]?>"></a>
        </div>
        <div class="r">
        	<b>难度指数</b>
            反应<?php
            for($i=0;$i<$it["fanying"];$i++){
                echo "<span></span>";
            }
            ?><br>
            力量<?php
            for($i=0;$i<$it["liliang"];$i++){
                echo "<span></span>";
            }
            ?><br>
            耐力<?php
            for($i=0;$i<$it["naili"];$i++){
                echo "<span></span>";
            }
            ?><br>
            柔韧<?php
            for($i=0;$i<$it["rouren"];$i++){
                echo "<span></span>";
            }
            ?><br>
            平衡<?php
            for($i=0;$i<$it["pingheng"];$i++){
                echo "<span></span>";
            }
            ?><br>
        </div>
    </div>
    <?php
    }
    ?>


	
    
  <div class="title03">未经运动实验人群的指导原则</div>
  <p class="p"><span>1</span>每个人在开展运动健身前都应该进行一次全面的运动试验，但这并不太现实。</p>
  <p class="p"><span>2</span>一般的健康人群在遵照上述一些运动指导时都能从风险最低的运动开始。</p>
  <p class="p"><span>3</span>相对于开始进行一些适当身体运动锻炼计划而言，一个人维持不运动的静态生活更增加了冠心病发生的危险。</p>
    <p>下图总结了分别以增进健康、提高技能和提高运动能力为锻炼目标时的运动建议。</p>



  <div class="tt03">
    	
    	<div class="div">
        	<span class="sp1">增进健康</span>
        	<span class="sp2">
            减少疾病的发生率<br>
            1、中等运动强度<br>
            2、每周5-7天<br>
            3、每次30min<br>
            </span>
            <span class="sp3"><br>
                每次运动<br>
                30min<br>
            </span>
        </div>
        <div class="div">
        	<span class="sp1">提高机能</span>
        	<span class="sp2">
            心血管机能<br>
1、70%-85%HRmax<br>
2、每周5-7天<br>
3、每次30min<br>
            </span>
            <span class="sp3"><br>
                每周有3次<br>
大约5km<br>
            </span>
        </div>
        <div class="div">
        	<span class="sp1" style="padding-top:0px;">提高运动能力</span>
        	<span class="sp2">
            跑步能力<br>
1、>85%HRmax<br>
2、每周7次<br>
3、每次>60min<br>
            </span>
            <span class="sp3"><br>
                每周大约<br>
80-144km<br>
            </span>
        </div>
        
    </div>
    
    <div class="title04">运动注意事项</div>
    
<table width="100%" border="0" cellpadding="0" cellspacing="0" class="into">
  <tr>
    <td width="45%"><img src="images/app/tj_16.png" width="87"></td>
    <td align="center" valign="top" class="bg"><span>1</span></td>
    <td width="45%">运动时需要选择适合的服装，鞋袜及相关保护装备(护膝、护腰、护腕、护肘、手套等)</td>
  </tr>
  <tr>
    <td width="45%" valign="top">运动前的热身，运动后的放松</td>
    <td align="center" valign="top" class="bg"><span>2</span></td>
    <td width="45%"><img src="images/app/tj_17.png" width="79"></td>
  </tr>
  <tr>
    <td width="45%"><img src="images/app/tj_18.png" width="111"></td>
    <td align="center" valign="top" class="bg"><span>3</span></td>
    <td width="45%" valign="top">运动前后切忌饮酒、马上洗浴、暴饮暴食</td>
  </tr>
  <tr>
    <td width="45%" valign="top">运动最佳时间在下午的5~7点</td>
    <td align="center" valign="top" class="bg"><span>4</span></td>
    <td width="45%"><img src="images/app/tj_19.png" width="39"></td>
  </tr>
  <tr>
    <td width="45%"><img src="images/app/tj_20.png" width="83"></td>
    <td align="center" valign="top" class="bg"><span>5</span></td>
    <td width="45%" valign="top">每天运动时间最好保持在30分钟以上</td>
  </tr>
  <tr>
    <td width="45%" valign="top">每周保持5次的运动频率</td>
    <td align="center" valign="top" class="bg"><span>6</span></td>
    <td width="45%"><img src="images/app/tj_21.png" width="76"></td>
  </tr>
  <tr>
    <td width="45%"><img src="images/app/tj_22.png" width="60"></td>
    <td align="center" valign="top" class="bg"><span>7</span></td>
    <td width="45%" valign="top">有氧和无氧相结合以低强度、中强度、多样化的运动相结合的方式为宜</td>
  </tr>
  <tr>
    <td width="45%" valign="top">肥胖或体重过大的人群需要采用对关节压力较小的运动（自行车、游泳、椭圆机等），避免好冲击的跑跳、冲刺、急停等方式</td>
    <td align="center" valign="top"><span>8</span></td>
    <td width="45%"><img src="images/app/tj_23.png" width="100"></td>
  </tr>
</table>

</div>

</body>
</html>


